77º, mostly cloudy and warm in Sewanee today before the big change to cool weather tomorrow. I was feeling a little flat today and thought I 'felt something' in my left quad, but it went away after some band work, roller, and massage gun.
Hoka trainers on
stretches, drills, 2 x 100, bands, roller, massage gun
2 x 50m - 6.48, 6.54
400m - 58.20 (28.37, 29.83 / 14.07, 14.30, 14.35, 15.48/ 42.72, 15.48 )
300m - 41.50 (13.12, 13.79, 14.59 / 26.91, 14.49)
600m 'fartlek' - jog 200m, sprint 200m, jog 100m, sprint 100m
I wanted to run a 'near even split' 400 today, first 200m relaxed, second hard with good form. I set goal splits at 14,14,15,15. Came pretty close.
The 300m I ran at what I though should be close to 400m pace. I really think I need to be close to 41.0 - 41.3 in a race. That would be about 26.8/14.3 or slightly slower. However, I ran a 58.2 today with a first 300m of just 42.72. Ideally, I'd like to take at least 1.5 seconds off the front half and keep the second half. It's a fine line. I think 26.9 + 29.9 would get me where I want to be, 56.8.
Anyway, I just want to finish a race for a change. I'm really going to concentrate on conserving energy my next race.
137.8 lbs after workout
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